Happy holidays!

About 69% of people say that their stress increases during the holidays. Some of the stressors are crowds and long queues that gain weight, get into debt and lack time. There are others, of course, but they are above.

Ironically, the coping strategies that people use to deal with stress during the holidays are food and alcohol – which of course can aggravate your weight gain.

So let’s take a look at 6 tips to minimize the holiday damage to your diet.

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Workout Survival

Health Tips for Surviving the Holidays

Exercise is very important because it’s a stress breaker. If you can continue your training throughout the Christmas season, you will feel much better and may not have to eat or drink as much.

Try training early in the morning – before someone in your family gets up. Fewer demands on you will help you maintain your workout first.

If that doesn’t work for you, try the BTN tactic: Better Than Nothing. BTN trainings are short – perfect for a day of sitting at home all day. No matter how busy you are, you can probably find 10, 11 or 12 minutes for a BTN workout.

But! To make it useful, it needs to be physiologically meaningful. You have to combine the short duration with intervals of high intensity. This approach is consistent with research that shows that high intensity interval training is effective – some say it’s much more effective than a longer, slower cardio.

Sample format: Warm up for 3 minutes — 1 minute light, 1 minute slightly harder, 1 minute slightly harder. The rest revolves around intervals and recovery. Try 40 seconds very intense, with only 20 seconds of partial recovery. Keep this going for the remaining 7 minutes.

If 40 seconds are too long, try 30 seconds very hard, with 30 seconds recovery. If exercise is new to you, make your work interval 20 seconds and your recovery 40 seconds.

Think of the old Nike slogan and “Just do it”!

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